Welcome to Tanmai Meditation.
This candle practice meditation is for you.
You can practice regularly to help center your mind be in the present moment and illuminate your life from within.
I invite you to find a quiet space,
Your sacred space.
Take a moment to sit comfortably where you won't be disturbed and take a moment for yourself.
Allow your body to settle.
Allow your body to relax slowly from head to toe.
Take a moment and just be aware of the space around you.
Take a couple of nice big deep breaths.
Breathing in through the nose.
I know I'm breathing in.
Breathing out through the mouth.
I know I'm breathing out.
You can help yourself by adding a count.
Breathing in for a count of three.
Breathing out for a count of three or more.
Breathing in.
I know I'm breathing in.
Breathing out.
I know I'm breathing out.
Breathing in.
I know I'm breathing in.
Breathing out.
I know I'm breathing out.
Breathing in,
Breathing out.
Remember as you breathe in through the nose,
The focus is on the chest and diaphragm expanding.
And as you breathe out,
Just noticing how the muscles soften with each out breath.
And with the next out breath,
Just gently focusing your eyes on the candle in front of you.
Allowing your breath to return to its natural rhythm.
Holding your gaze towards the candle.
And at the same time starting to notice a bit more about the space around you.
Notice any sounds close to you or further away.
Use the sounds and accept them as part of your practice today.
Now gently bringing your attention back to the candle.
Just getting a general sense of the candle.
Is there stillness?
Is there any movement?
Notice the colour of the wax.
Is it white or creamy?
Has it got any shadows?
Remember if your mind wanders,
It is completely fine.
Just gently bring it back to your soft gaze,
Gazing at the candle.
Now that you know the colour of the wax,
Just start noticing the hollow of the flame.
Is the flame moving or dancing or swaying?
Notice how the flame flickers.
Watch and gaze at the flame moving softly.
Start noticing the colour of your beautiful flame.
Is it golden,
Yellow,
Orange or brown?
Has it got blue at the base of the flame?
All looks delicate and precious,
Yet it generates a powerful energy.
You can visualise the energy of light,
The energy of heat.
And at the same time you start becoming more aware of your natural breathing pattern.
Breathing in through the nose for a count of three.
Breathing out through the mouth for a count of three or more.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
If you feel any strong sensations or emotions,
It is just fine,
Just notice them gently and let it pass like a beautiful cloud.
Slowly and gently bringing back your attention and soft gaze to the beautiful flame.
Gently visualise the energy of the light,
The energy of the heat.
Wherever you go,
Whatever your path,
You carry your own light within you.
Turn on the light within,
Let it light up your path and expand your horizon.
Let the light within you reach your full potential.
With practice,
Being gentle with yourself,
You can find the light within you.
Do you feel the light within yourself?
I feel the light within me.
I feel the light lighting up my path.
I feel the light expanding my horizon.
I feel the light helping me to reach my full potential.
I have faith in the light within me.
Gently in your own time,
When you are ready,
Just gently opening your eyes and come back to the room.
